Original and Practical Recipes. Inexpensive, Quick and Healthy.

Wednesday, January 25, 2012

Chicken Tikka Masala

My sister sent this recipe to me.  I have no idea where it came from, but it is a great healthy recipe.  My fiance wanted it extra spicy so he bought a habanero pepper to add in.  It was extremely spicy - almost too spicy.  Habanero peppers are tiny - maybe 1/4 of the size of a jalapeno - but they are so much stronger.  Lesson learned - never add an entire habanero to dinner.  Even though it turned out spicier than I had wanted, it was very good.  I ended up adding a little more half and half to balance things out.  My sister makes this recipe exactly as described below and she loves it.  I served it with white rice, my sister serves it with naan (which you can buy frozen at Trader Joes).

You will need:
Marinade or 2.5 lbs chicken:
1 ½ cups non fat Greek yogurt
Juice of one lemon
2 teaspoons cumin
2 teaspoons paprika
2 teaspoons cayenne
2 teaspoons fresh ground black pepper
2 tablespoons minced ginger
1 garlic clove, minced
1 teaspoon cinnamon
1 teaspoon chili powder
1 teaspoon salt

24 oz tomato sauce (3 8oz cans)
1 tablespoon olive oil
1 onion, diced
½ jalapeno, minced
2 garlic cloves
3 teaspoons paprika
3 teaspoons cumin
2 teaspoons cayenne
1 teaspoon black pepper
¾ cup nonfat half and half
½ cup cream

Step 1:
Mix all of the marinate ingredients together.  Add the chicken and let marinate for a least 4 hours in the fridge.

Step 2:
Cook the chicken under the broiler, allow it to get a little charred.

Step 3:
Sauté the onion in the olive oil until soft (7-10 minutes), then add the garlic and jalapeno and cook for one minute. Add the tomato sauce and spices and cook for 2-3 minutes, then add the half and half and cream.

Step 4:
Let the sauce cook at a low simmer for 30-40 minutes, then add in the broiled chicken and cook for an additional 15 minutes.

Nutritional Information:
Calories: 303
Fat: 16 g
Completel Nutritional Information

No comments:

Post a Comment